What is “normal” aging?
Stiff, achy joints, poor sleep, lack of energy, and a host of other conditions that we’ve been told to “just live with”.
Are they inevitable?
Emerging research states that the human body could live upwards of 150 years!
There’s so much more that’s possible for the human body than we’ve ever been told.
Take osteoarthritis for example.
The average life span is about 82 years.
Newer research shows that the health span, the number of disease-free years someone can expect to live free from chronic disease and debilitating illnesses, is 66 years old in the United States.
That’s a 16-year gap! “If you don’t take care of your body, where else will you live?”
With the years counting down, now is the time to invest in your health and take advantage of the full breadth of enjoyment and happiness that your life has available to you.
Do these 5 things to get yourself on the right track!
1. Stay Lean
One of the most important biomarkers of healthy aging is increasing and maintaining lean muscle in the body.
A leaner body results in decreased mortality.
This study found that lean muscle mass was inversely correlated with mortality in men.
Maintaining and increasing muscle seems to be one of the keys to aging well.
2. Prioritize Protein
What’s the best food source to increase lean muscle?
Focusing your diet around healthy sources of primarily animal protein, combined with resistance training, will be your best recipe for building and maintaining lean muscle.
Food sources such as beef, wild game, poultry, and fish contain superior access to the amino acids important for healthy body composition development.
Prioritizing protein also improves key health markers such as blood pressure, blood sugar, and inflammation, and reduces cancer risk.
The Omni Heart Study showed decreased blood pressure in those who consumed a high-protein diet vs low protein. The high protein group also had the greatest increases in HDL cholesterol (the good kind) and a significant decrease in inflammatory markers such as triglycerides.
3. Control Your Blood Sugar
High blood sugar levels in those over the age of 65 are several times more at risk for developing dementia.
What’s most concerning is that some of these participants were still in the normal ranges of blood sugar levels.
Glucose dysregulation resulting from excessive caloric consumption and fat storage is a sign of bigger health problems in the future.
4. Stay Active
It’s well known that daily exercise is a crucial part of improved health.
The cardiovascular benefits of exercise are a key modulator in the prevention of heart-related conditions and worsening health.
Strength development is important for increasing lean muscle, and bone density, improving heart health, regulating blood sugar, and of course, building strength.
As we age, we become more prone to falls, which are one of the greatest contributors to hospitalizations, and death, in those over the age of 65.
Strength training improves the concentrations of “fast-twitch” muscle fibers, which reduces the chance of falling.
Focus on getting at least 30 minutes of activity daily, with extra attention on strength-based routines.
5. Focus on Spinal Health
Research suggests chiropractic care can help maintain your ability to live independently and look after yourself.
A 2014 study found that older adults who receive chiropractic care (compared to those who don’t) maintain their ability to carry out their activities of daily living over several years. This means that after 2 years of chiropractic care, older adults maintained their ability to do things like walk around their house, cook, bathe, and go shopping. Those who don’t receive chiropractic care show a decline in those areas. In other words, chiropractic care can help you maintain your ability to live independently and look after yourself.
Your lifestyle remains the secret to longevity and health.
Aging is natural, but by living your Life By Design, you will not only be adding years to your life but life to your years.